Thursday 10/14/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

P1 plays the Fish Game

P2 performs 4 min. AMRAP

6 DB Bridge-ups

6 DB Sit-ups

6 DB Windmills

6 DB Trunk Twists

Switch

Project Explosive Power Session #6

5×3 Temp Bench Press (3010 temp)

Set 1 is performed with an empty Barbell. For Sets 2-5, athletes should look to increase load.

Workout Prep

Warm-up (No Measure)

Review and Prep the Bar Muscle-up

100-m Row

2 TGUs

10 Heel Taps

3 sets

RX: Metcon (AMRAP – Rounds and Reps)

1k Row

30 Parallette Heel Taps

15 Turkish Get-ups (40/25 lb.)

With the remaining time in 15 min., perform AMRAP Bar Muscle-ups

FIT: Metcon (AMRAP – Rounds and Reps)

1k Row

30 Parallette Heel Taps

15 Alt. Turkish Get-ups

With the remaining time in 15 min., perform AMRAP Jumping Chest-to-bar Pull-ups